The 1 Thing You Must Do When Stress at Work Takes Its Toll
工作压力太大时，你必须做到的一件事
By Deborah Grayson Riegel / August 7 , 2019
剪辑：BM︱翻译：Ray︱校对：Sally
Being kinder to yourself can make a big difference.If you struggle with anxiety at work, chances are, you're also struggling with adding insult to injury: The "injury" is the anxiety, and the "insult" is being cruel to yourself about it.如果你在工作中出现焦虑情绪，那么很有可能，你也在为这样的受伤雪上加霜：“受伤”是指你的焦虑情绪，而你对自己的这种残忍让你备受侮辱。You probably wouldn't do this if your challenges were physical. Your struggles with anxiety, stress, and overwhelm are no less worthy of a compassionate approach than your struggles with any physical pain, strain, or illness. And, considering how much our mental health impacts our physical health, I contend that we give ourselves even more compassion. 如果挑战你的是肢体上的痛苦，你或许不会这样做。但是你所面对的焦虑、压力和十分紧张的情绪丝毫不低于你身体上的疼痛、紧张或病痛。而且，想象心理健康对我们生理健康的巨大影响，我们其实应该赋予自己更多的关爱。Physician-scientists Stephen Trzeciak and Anthony Mazzarelli, authors of Compassionomics: The Revolutionary Scientific Evidence That Caring Makes a Difference, explain compassion this way:作为医生及科学家的史蒂芬·特泽西亚克和安东尼·马扎雷利，同时也是《同情心：科学上的革命性证据，关爱会产生影响》这本书的作者，是这样解释同情心的：Compassion is an emotional response to another's pain or suffering involving a desire to help. Compassion is often confused with a closely related term, empathy. While empathy is feeling and understanding another's emotions, compassion also involves taking action.同情心是一种对他人的疼痛或苦难的情感反应，包括帮助的愿望。同情心常常与一个关系密切的术语“移情”混淆。移情是感受和理解他人的情绪，但是同情心却包括采取行动。While compassionate acts can and should come from others, they can and should also come from yourself. You are more likely to invite compassion from others if you are caring and kind to yourself. And the inverse is true: if you reject compassion from yourself, you're likely to reject it from others as well.虽然同情怜悯的行为可以来自他人，但其实这也可以来自与你自己。如果能够关心、爱和善待自己，你或许更容易获得别人的同情心。相反，如果你不能保持对自我的同情心，你就很有可能会拒绝来自他人的同情心。People who demonstrate self-compassion feel more socially connected, have greater emotional intelligence, feel happier, hold a greater sense of self-worth, experience healthier relationships, and have higher levels of life satisfaction. They also experience less fear of failure, depression, shame -- and yes, anxiety. 对自己表现出同情心的人更能够与这个世界进行交流、具备更高的情商，更能感受到快乐，拥有更高的自我评价、能够体验更健康的人际关系、及更高的生活满意度。他们对失败、抑郁、羞耻的恐惧感也较少 — 当然，焦虑也随之减少。Here are eight ways to show yourself compassion in the face of anxiety at work: 1. Recognize that what you're experiencing is real and that it hurts, and that it won't last forever.
认识到你所经历的是真实的、痛苦的，但它不会永远持续下去。
2. Give yourself credit for any and all positive changes you're making (no matter how small), especially if you're likely only to focus on your setbacks and struggles. 为自己所做出的任何一个、或所有的积极的改变（无论多么微小），都大大地表彰你自己吧，特别是如果你更关注到自己所受到的挫折和痛苦的话。
3. Make only "micro-asks" of yourself for the time-being, like "get out of your office for 15 minutes and take a walk around the block". 每个当下，都可以对自己提出“微小的请求”，比如“离开办公室15分钟，在街区里散散步”。
4. Talk to a professional and take medication if you need it, and judge yourself favorably for asking for help. 可以与专家聊聊，必要时服用药物，放宽对于自己需要他人帮助的感受。
5. Speak to yourself the way you would talk to your child or best friend - kindly, calmly, and with understanding. 像对自己的孩子、或最好的朋友交谈的方式与自己交流 – 慈爱、平和、善解人意。
6. Share your current emotional state with someone at work with whom you feel psychologically safe, so that you don't feel like you have to hide it with everyone. 与你认为安全的工作同事分享自己当下的感受，不要感觉必须把自己的情绪藏起来。
7. Post sticky notes on your computer screen (or change your screen saver) with quotations that remind you to treat yourself gently, and with care. 在电脑屏幕上贴便签（或者变换你的屏保界面），写上一些名言，提醒要小心呵护自己。
8. Forgive yourself for being imperfect - just like everyone else. 原谅自己不完美— 就像其他人一样。
In the immortal words of author Ian Maclaren, "Be kind, for everyone you meet is fighting a hard battle." And that includes to yourself as well.用作者伊恩·麦克拉伦不朽的话来说，“心存善良，你遇到的每个人都在进行一场艰苦卓绝的战斗。” 而这其中，也包括你自己。 剪辑：BM︱翻译：Ray︱校对：Sally
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